Amidst all the lies and hype surrounding the industry of weight loss, it can be difficult to separate the hype and lies from the truth. That is why in today's article, I will share with you 14 things you must do to lose weight fast. Following these 14 tips will help you lose weight safely and stay slim throughout the year how to lose belly fat.
Warning: some of the information you are about to read may contradict what you know about weight loss.
How to Lose Weight Fast Tip # 1: Stop eating only salads
It is a well known especially among clerical habit how to lose belly fat. You can order a large with nothing but a green salad. Colleagues to watch what you eat and congratulate you on your efforts to lose weight. But before 14:00, you are hungry and start looking biscuits and chocolates to nibble on how to lose belly fat.
How is it that one step forward and two steps back in their attempt to fat loss? Although there is nothing wrong with having salads for lunch, add some good clean protein, such as eggs and chicken breasts and good fats like avocado or guacamole to your salad will also how to lose belly fat. Remember this: Every meal should be an element of the protein. These proteins and fats make you feel more satisfied after a meal and sugar levels in the blood are maintained for a longer period so you do not look unhealthy snacks around the office after lunch how to lose belly fat.
How to Lose Weight Fast Tip # 2: Replace Replace unhealthy snacks at home and in the office of his
Contrary to popular belief, snacking is really productive for fat loss. Eating healthy snacks between meals helps to keep a constant level of glucose in the blood and also keep your metabolism high how to lose belly fat. Since people snack in the convenience and overall food availability around them, it is important to keep only healthy snacks such as dark chocolate, walnuts, mix, fruit or dried meat even easily accessible. Remove all others. Or give them to a friend who you hate how to lose belly fat.
How to Lose Weight Fast Tip # 3: Start a routine of simple exercises
Each program fat loss must have an exercise component. There is not even an exercise such as running or swimming. If you have never exercised in your life how to lose belly fat, you can even start with something as simple as brisk walking daily for 20 minutes and something to work up the intensity from there. The main objective is to stay active and transforming your metabolism. As you are fit (and you), get the intensity and challenge your body to reach new levels of fitness how to lose belly fat.
How to Lose Weight Tip # 4: Stop the slow progress in steady state
If you've been jogging for a while and have not seen significant changes in the weight loss results, then it is time for you to move on to more difficult exercises how to lose belly fat. Running is a good exercise to develop cardiovascular endurance, but not the best for fat loss. To burn fat effectively, a workout that increases your heart rate at least 80% of your maximum and more calories burned in the shortest time necessary heart rate how to lose belly fat.
Full body exercises like burgees, squats, dead lifts, shoulder presses and lines giving the most of your time spent exercising. Perform each exercise for 30 seconds with a 30 second break between sets 3 before proceeding to the next how to lose belly fat. To do this for 10-15 minutes a day, and you will see results beyond what they experienced months of jogging.
How to Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely
When carbs replace fat as the main contributor to weight gain how to lose belly fat, many people avoid all known kinds of carbohydrates completely. Personally, I have a colleague who avoids carbs like the plague. Let's get this clear. Not all carbs are bad. Our body needs carbohydrates to function properly how to lose belly fat.
Carbohydrates are the main source of energy for our body. In fact, our brain works mainly carbohydrates. Depriving your body of carbohydrates can have adverse effects on your body. Each type of food has its time and place to be consumed how to lose belly fat. In general, you should eat low alchemic carbohydrates like brown rice, green vegetables, dark green leaves, whole wheat bread, oatmeal how to lose belly fatal, etc. High alchemic foods such as bananas, juice fruit, white rice, potatoes and other processed foods are the best index consumed immediately after intense exercise.
How to Lose Weight Quick Tip # 6: Set realistic goals and measurable
Many people give up on training or fat loss program after a week or two, because they see the results they hoped for. First, you must remember that you do not have fat overnight. So you should not expect a miracle weight loss occurs. Realistic and measurable goals will help you stay motivated and continue towards its goal of ultimate weight loss. This was seen as a realistic goal? Loss of 0.5-1 kg (1-2 lb) per week is realistic. The loss of a half-inch in size after two weeks is realistic. Of course, you must be completely honest with yourself when you reach those goals. Ask yourself if you really follow the exercise program religiously? How many times did you cheat on your diet?
How to Lose Weight Fast Tip # 7: Focus on building muscle
Some people may disagree with me that exercise and muscle development is important for fat loss. For me, the fat loss is all about changing your body composition - the reduction of body fat and increase lean body mass (muscle). Lean mass increased still contribute to the decrease in fat mass. For every pound of muscle in your body must burn an extra 35-50 calories per day. Fat on the other hand burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate will be. And contrary to popular belief, having more muscle is what will give your body the sexy curves as the opposite sex.
How to Lose Weight Quick Tip # 8: Invest in a whey protein supplement or meal replacement
Have three meals a day with 3 snacks in between is not always easy to prepare. Therefore for convenience, it is recommended that you buy a protein supplement whey or meal replacements. Just add water or milk and have a lot of quality protein.
How to Lose Weight Tip # 9: Make small changes and stick to it for 21 days
Let's be honest with ourselves. Fat loss requires a change in behavior and lifestyle. Your current lifestyle that came to the state it is now. Continuing this way, obviously, is not the fastest way to lose weight. We all know that behavior change is more difficult. This is why we must make small changes each day, which is more acceptable to our body. For example, if you currently drink two cans of soda every day, until one box per day. Then, next week, reduced to a box every two days. You get the picture. And for any program you decide to start, stick with it for 21 days. Statistics have shown that any change in behavior takes 21 to take approximately 60 days to form a habit. So no matter how much you hate a diet program or year, persevering for 21 days. You'll be glad you did.
How to Lose Weight Tip # 10: Surround yourself with people who think like
Some people are very dependent on social assistance, while others not so much how to lose belly fat. If you belong to the first category, it is important to take this aspect of motivation, especially when you start a fat loss program how to lose belly fat. During the first 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are sure to find the challenges and struggles that the program progresses.
As the days where your thighs are so sore after doing squats entire body or even good news when you manage to lose a bit of your waist how to lose belly fat. If you have friends who make the fat loss program with you, great! Share your results and how you feel about the program with them. Talk to professionals in the fitness; join online communities Facebook or groups to share experiences and gain knowledge how to lose belly fat. In addition, focus not only on the part of the fat loss. Get all the experience of health and fitness. Buy fitness magazines, visit websites fitness. See the physique you want to accomplish and set as wallpaper. Do you need to stay motivated how to lose belly fat.
How to Lose Weight Tip # 11: Train your legs
I'm not talking here only race; I mean do heavy squats, lunges, dead lifts, etc. If you've done squats before, you know that this is one of the world's most demanding exercises how to lose belly fat. You panting and sweating like a dog, like you just ran a mile. But it is also one of the best exercises to develop overall strength and, of course how to lose belly fat, the burning of calories how to lose belly fat. Leg exercises like squats are generally compounds that these exercises and burns more calories how to lose belly fat.
Even if you do not do weighted squats while doing bodyweight squats alone can be difficult. To be honest, my first 5 years of training, I've never trained my legs how to lose belly fat. I always thought that the upper body is more important and can do squats affect the height growth. This is a fallacy how to lose belly fat.
Since I started doing squats, my strength went through the roof and my body fat percentage remained consistently low throughout the year. Now do squats at least once a week if my training is never complete. If you have never trained legs before, believe me how to lose belly fat, start your workouts with squats and you will be amazed at the results you see. And yes, you can thank me later.
How to Lose Weight Tip # 12: Keep a food diary
Many people do not realize the amount of calories you consume each day how to lose belly fat. Do you think you eat less skipping a meal here and there. But never considered these sodas, large Cappuccinos or biscuits distributed by colleagues who so casually put in your mouth during the day how to lose belly fat. If you take everything (and I mean everything, including items) that you eat in a food diary, you will be surprised to know how many calories you take. Yes, I know it's a pain to record everything. But do yourself a favor and just do it one day. It will be a revelation how to lose belly fat.
How to Lose Weight Tip # 13: Learn to love water
Perhaps the most neglected weight gain causes the liquid you drink can pack a lot of calories misleading how to lose belly fat. Just a can of soda contains about 150 calories. Mocha Cappuccino large contains a huge 420 calories. A soft drink and a Cappuccino every day and you will gain one pound per week how to lose belly fat.
Because we can so easily and carelessly swallowing drinks without thinking twice, liquid calories are more harmful. Fruit juices are not better. They all contain a natural fruit sugar, fructose, which, like all other sugars how to lose belly fat, if consumed in excess cause weight gain how to lose belly fat.
One of the fastest ways to lose weight is to always choose water over any other beverage. Water has zero calories and is a natural source of body hydration how to lose belly fat. Just replace all other drinks loaded with sugar with water, you will be able to quickly see the results of weight loss.
How to Lose Weight Tip # 14: Limit alcohol consumption
I know it is almost impossible to completely abstain from alcohol how to lose belly fat. But if your goal is to find the fastest way to lose weight, then you need to reduce their happy hours. Alcohol is a toxic substance with absolutely no nutritional benefit how to lose belly fat.
In addition, each gram of alcohol contains 7 calories. Few glasses of cocktails with sweet mixers can easily accumulate at least 1,000 calories or more per night. You should also know that alcohol is an appetite stimulant how to lose belly fat. So do not be surprised if you get hungry after a night out. Of course how to lose belly fat, this leads to the calories in your body that you do not need. If you focus on building muscle, excess alcohol decreases testosterone and increases cortisone levels (stress hormone) which reduces the body's ability to build muscle effectively how to lose belly fat.